Spaghetti Squash and Spaghetti: An Autumn Delicacy

It’s autumn, which means the winters squashes (shouldn’t they be called autumn or fall squashes?) are ripe and ready … and delicious.

They’re also very nutritious … low in fat, high in vitamins … and perfect for the healthy, on-the-go lifestyle of our Pelotonia riders. So, what the heck, I’ll share my super-secret recipe for spaghetti squash and spaghetti. I did a Google search and couldn’t find a similar recipe, so I’m going to say I invented it. If someone else already did, I apologize.

Be careful when you cut your spaghetti squash in half

Start with a medium-sized spaghetti squash. Cut it in half the long way (be really careful, they’re hard to cut), scoop out the seeds and put the two halves in a roasting pan. Fill the pan with about half an inch of water and place in a 375-degree oven for one hour.

Be careful when you take them out … they’re hot! I won’t make that mistake twice. Let them cool for a while, then, with a large spoon, scrape out the “meat,” which will fall apart into spaghetti-like strands (hence the name). Put the strands in a bowl and set aside.

Next, sauté some chopped onions (a medium-sized one will do) and garlic (half a head) in olive oil – with salt and pepper – until they become soft. Add the zest from one lemon, and then the spaghetti squash, the juice from the zested lemon and some grated parmesan cheese.

Optional: Saute some red pepper with the onions and garlic. If you like a little heat, add some red pepper flakes.

While all this is going on, bring a large pot of water to a boil and toss in a box of pasta. I prefer thin spaghetti, and like to break it into shorter pieces before I toss it into the pot. This way, the spaghetti squash and spaghetti will blend together seamlessly. Barilla just came out with “cut spaghetti, which is spaghetti already broken up into short pieces.

Toss the spaghetti into the spaghetti squash mixture with about a third of a cup of the water from pasta pot. Optional: one tablespoon of butter. I only add this if I’ve ridden that day.

Garnish with toasted, chopped walnuts. You can also add some fresh parsley. This should serve four.

Give it a try and let me know what you think.

Eat Like The Rider

Fruit smoothies … and rice and beans!

These are two of the best things Pelotonia riders can eat as we train and prepare for the big ride. I learned this at our recent nutrition seminar … and by coincidence, these are two of my favorite dishes … and specialties.

So, I thought I’d share my recipes with you. Hopefully this will advance me toward my dream of one day hosting a show on the Food Network.

Easy rice and beans

According to our experts, this dish has the perfect ratio of carbs-to-protein, plus plenty of fiber.

Take 2-3 cans of beans (black or red) and put them in a pot. Add an entire jar of your favorite salsa, add about half a cup of water and simmer gently for half an hour. Just before serving, add fresh cilantro, as much as you like. If you don’t like cilantro – don’t add it.

As for the rice, use brown rice, cook it according to the direction on the box or bag … and combine with the bean mixture. Make one cup of rice per can of beans – and cook up a lot so there will be plenty of leftovers.

Fruit smoothies

They have tons of great carbs, plus vitamins and anti-oxidants – and even a little protein. Smoothies are a perfect post-workout snack – or a meal.

You need a powerful blender for this – the more powerful, the better.

There are four elements to a fruit drink, and about a million options. Be creative and use what’s available, fresh and tasty.

Liquid element: I prefer orange juice, but you can use a different type of fruit juice or milk or soy milk. Gatorade? I don’t think so. Start by pouring a cup or two of liquid into the blender – and then gradually add the rest of the stuff, blending frequently.

Yogurt element: I almost always add yogurt. It adds protein and makes the drink creamier.

Unfrozen fruit element: Toss in whatever you have, strawberries, bananas, blueberries. Mangoes are great, but it’s hard to find a ripe one at the supermarket. Lately I’ve been buying the giant papayas (for $2.99). They have a subtle taste – and add another creamy element. Pick one that’s soft, but not too soft. Apricots are at the store right now, I tried them and … they add a little bit of tang, which I like.

Frozen fruit element: Trader Joe’s has the best selection and cheapest prices (try the $1.99 blueberries). Now that summer is here and the fresh fruit selection is better at the market, I’ve been buying fresh fruit – and freezing it. Make sure to cut everything up into small pieces, as this makes it easier for your blender to chop and liquefy. For this reason frozen blueberries are great. Papayas freeze well and recently I’ve started freezing slices of bananas. They add an ice cream-like consistency.

Try a papaya

Extras: The above is basically all I use, but if you want to add protein powder or some other supplement you like or need, that’s up to you. Be careful not to put too much in, as it can ruin the taste.

Ice: I rarely use it, but if I’m low on frozen fruit, it’s a good backup to freeze/thicken up the drink.

Experiment: It’s pretty hard to mess up a fruit drink, so experiment away. It will be melon season soon … and I can’t wait.